it - Healthy Campaign

ToolkitToolkitHealthyCampaign.org | Toolkit Version 1.1 | [email protected] | facebook twitter instagram

Connect and Learn

Take the online Healthy Campaign course at:

https://CountMeIntoWin.org/courses/healthy-campaign

Join our Self-care and Wellness Telegram group

https://t.me/joinchat/N5JhUhnCDMlC7ejhF8rW-Q

Join our Facebook group

https://www.facebook.com/groups/healthycampaign

Visit our Website at

https://HealthyCampaign.org

Healthy Campaign is a win strategy.

Our vision includes healthy eating as the norm in every

progressive campaign, supporting campaign workers’

well-being, and fueling political victories.

We envision a “real food plan”

as part of every campaign’s strategy,

offices stocked with the simple tools and ingredients

that make healthy food preparation quick and easy,

delicious recipes that enliven long days, and campaign workers

who are nurtured in their change-making work.

We hope to grow as a community, and find innovative ways to

support campaigns and activists around the country who wish to

eat real food and change the world.

B I G P I C T U R E

Value nutrition! Your food

and air become your body.

Bookmark link(s) to order

ingredients online.

Set up your nutrition environments (Equipment/Pantry in office, car, home kitchen, hotel, call time, etc.)

Clean up after food preparation

I N S TA N T P OT

Sauté an onion (without oil)

Pressure cook (beans, rice, oatmeal, stew, potatoes, sweet potatoes, etc.)

Slow cook

Make soy yogurt (quite easy)

Cook food overnight

Complete “Instant Pot School”

A I R - F RY

Roasted frozen corn, fresh potatoes,

plantain

Indian-Spiced Chickpeas

Marinate and air-fry (mushrooms,

brussels sprouts, tofu, onions, zucchini)

Slow-cooked onions and

chickpea crumbs

Buffalo Cauliflower

J U S T A D D WAT E R

Drink water

Make tea (black, chai, cinnamon,

green, hibiscus, kukicha twig tea, mint,

oolong, rooibos, etc.)

Steam vegetables (Asparagus, broccoli, corn, carrots, cauliflower, corn, eggplant, green beans, mushrooms, parsnips, potatoes, snap peas, sweet potatoes, etc.)

Steam apples

Steam brown rice (for an hour)

Steam almonds

Soak almonds

Sprout mung beans (Quite easy if you are in one place for at least 4 days.)

Sprout Hamama microgeens (Quite easy if you are in one place for

10 days. Water once.)

V E G E TA B L E P R E P

Chop an onion

Peel vegetables

Buy pre-prepped veggies (peeled beets, broccoli florets, brussels sprout halves, pre-cubed butternut squash, roasted chestnuts, minced garlic, trimmed green beans, cut mushrooms)

Cut an avocado

Eat a salad every day

Make a stew once or twice per week

S E L E C T E D S K I L L S

You do not need to buy all of this at once (or all of this ever)! Knives, forks, cutting board and bowls are always a good start.

An electric steamer and an Instant Pot are also Healthy Campaign favorites. Affordable sources for many items on the list include:

Facebook Marketplace, NextDoor (For Sale & Free), eBay, and second-hand stores.

Share your findings in our Telegram group, or with hashtag #HealthyCampaign, or in our Facebook Group.

This checklist is available at: https://HealthyCampaign.org/equipment

T W O - I N G R E D I E N T R E C I P E S E Q U I P M E N T

Fri

Mon

This checklist models a basic Healthy Campaign-supporting pantry. If you lack shelf space: under-table utility carts can help.

Share your pantry favorites in our Self-care and Wellness Telegram group at https://t.me/joinchat/N5JhUhnCDMlC7ejhF8rW-Q

or ot: https://www.facebook.com/groups/healthycampaign

This checklist is available at: https://HealthyCampaign.org/pantry

P A N T R Y

Alfalfa Sprouts

Apple

Apricot

Artichoke

Arugula

Asian Pear

Asparagus

Avocado

Bamboo Shoots

Banana

Bean Sprouts

Beets

Belgian Endive

Bell Peppers

Blackberries

Blueberries

Bok Choy

Broccoflower

Broccoli

Brussels Sprouts

Butternut Squash

Cabbage

Cactus Pear

Cantaloupe

Carambola

Carrots

Casaba Melon

Cassava/Yuca

Cauliflower

Celery

Chayote

Cherimoya

Cherries

Chives

Clementines

Coconut

Collard Greens

Corn

Cranberries

Crenshaw Melon

Cucumber

Dates

Eggplant

Endive

Escarole

Feijoa

Fennel

Figs

Garlic

Gooseberries

Grapefruit

Grapes

Green Beans

Green Onions

Greens

Guava

Hominy

Honeydew Melon

Horned Melon

Iceberg Lettuce

Jackfruit

Jerusalem Artichoke

Jicama

Kale

Kiwifruit

Kohlrabi

Kumquat

Leeks

Lemons

Lettuce

Lima Beans

Limes

Longan

Loquat

Lychee

Malanga

Mandarin Orange

Mango

Microgreens

Mulberries

Mung Beans

Mushrooms

Mustard Greens

Napa Cabbage

Nectarine

Okra

Olives

Onion

Orange

Papaya

Parsnips

Passion Fruit

Peach

Pear

Pea Shoots

Peas

Peppers

Persimmon

Pineapple

Plantain

Plum

Pomegranate

Potatoes

Prickly Pear

Prunes

Pummelo

Pumpkin

Quince

Radicchio

Radishes

Raisins

Rambutan

Raspberries

Red Cabbage

Rhubarb

Romaine Lettuce

Rutabaga

Sapodilla

Shallots

Snow Peas

Spinach

Sprouts

Strawberries

String Beans

Sunflower Sprouts

Sweet Potato

Taro

Tangelo

Tangerines

Tomatillo

Tomato

Turnip

Ugli Fruit

Water Chestnuts

Watercress

Watermelon

Waxed Beans

Yam

Yellow Squash

Zucchini Squash

F R U I T S A N D V E G E TA B L E S

Adzuki/Azuki/Aduki beans

Black beans

Black-eyed peas

Black gram/Urad

Black beans

Chickpeas/Garbanzo beans

Cannellini beans

Cranberry Beans

Great Northern beans

Kidney Beans

Lentils, green

Lentils. brown

Lentils, red

Lima beans

Moong/mung dal

Navy beans

Pinto beans

Soybeans

Split Peas

Toor dal

D R I E D B E A N S

G R A I N S

Ajwain

Basil

Bayleaf

Caraway

Coriander

Chives

Cilantro

Cinnamon

Cloves

Cumin

Dill

Garlic

Horseradish

Leek

Marjoram

Mint

Mustard

Oregano

Paprika

Parsley

Pepper

Rosemary

Sage

Smoked Paprika

Thyme

Turmeric

H E R B S A N D S P I C E S

Adobe Seasoning

Berbere Seasoning

Braggs’ Organic Sprinkle

Chaat Masal

Chana Masala/Chhole Masala

Chili Powder

Chipotle

Curry Powder

Eden Shake

Everything But the Bagel

Harissa Seasoning

Herbs de Provence

Garam Masala

McCormick Perfect Pinch

Mrs. Dash – Southwest Chipotle

Mrs. Dash – Original Blend

Ras El Hanout

Sylvia’s Secret Seasoning

Taco Seasoning

Tony Chachere’s Gumbo File

Trader Joe’s – 21 Seasoning Salute

Trader Joe’s – Chile Lime

Za’atar

S P I C E B L E N D S

Chickpea Lentil Millet

Amaranth

Barley

Buckwheat

Bulgur

Kamut

Millet

Oats, rolled

Oats, steel-cut

Quinoa

Rice, brown

Rice, red

Rice, wild

Sorghum

Wheat berries

F R U I T S A N D V E G E TA B L E S

You don’t need all

these ingredients! Use these lists for inspiration or to

track the diversity of your diet.

1. Chia PuddingPut these in a bowl, and refrigerate overnight:• Unsweetened soy milk (or almond milk, or

pomegranate juice, or orange juice or water),• organic raisins (or other dried fruit)• frozen mango, chia seeds• Top with berries in the morning.

2. Overnight Oats Put these in a bowl and refrigerate overnight• Chopped apples• Oats• Raisins• Applesauce (or more finely chopped apples)• Cinnamon

Oatmeal variations 3. Oats, Apples, cinnamon, raisins, water in Instant Pot

4. Oats, apples, cinnamon, raisins, almonds, water

5. Oats, frozen mango, raisins

6. Oats, apple, walnuts, chopped date, cinnamon

7. Steamed green beans!!(Or other veggies, such as those listed here: Asparagus, Broccoli, Brussels Sprouts, Cauliflower, Carrots, Corn, Okra, Pepper Strips, Squash, Sweet Potato.

8, 9, 10, 11. Green smoothie. Be creative and enjoy. Google “green smoothie” or try these: https://tinyurl.com/dr-fuhrman-perfect-smoothie

12. Banana Cashew Lettuce Wrap (avoid among people with nut allergies)http://mitchspinach.com/recipes/banana-cashew

13. Organic apple

14. Organic apple + nut butter (or + sunflower butter if anyone has mild allergies. For serious allergies, completely avoid any seed butters in community spaces unless certified to be allergen-free.)

15. Steamed apples in the Stone Wave

16. Steamed apples in an electric steamer

17. Steamed almonds (for spaces where no risk of exposure to an allergic person)

18. Melon

19. Salsa Frittatahttp://archive.healthycampaign.org/salsa-frittata/For variations, see:http://archive.healthycampaign.org/recipe/3-minute-egg-n-salsa/ (Note: archived content has old Twitter handle at the end of the video. Current account name is: @EatReal2Win )

20. Potato WaffleRecommend watching at twice the speed (and recommend that someone make a 30-second version of this)https://www.youtube.com/watch?v=IqAG0FOZMf0

21. Dinner Leftovers

22. Microwaved sweet potato in Potato Express

23. Bowl of berries

24. Instant Pot soy yogurt + fruit

25. Butternut-Carrot Soup

B R E A K F A S T S

B R E A K F A S T S 2 - O R 3 - I N G R E D I E N T R E C I P E S

A P P L E S A N D C H ATWedge an apple, and sprinkle wedges with

Chat (or Chaat) Masala.

B E ETH OV E N ’ S FAVO R ITE F RU ITB A N A N A N A ! ( T U N E : B E E T H O V E N ’ S F I F T H )

Microwave a frozen banana for 20 seconds.

Top with cinnamon or cacao (or both).

B LU E B E R RY Y U M Place frozen blueberries and Ezekiel cereal in a Stone Wave. Microwave for 2 minutes.

C H I C K P E A C R U N C H Cook chickpeas in water for 45 minutes

in the Instant Pot. (It takes 10 minutes to

come up to pressure first, and some time to

release the pressure.) Move chickpeas to a

bowl, reserving the cook water (aquafaba)

for other recipes. Mix in a teaspoon of

Indian spices such as Everest Chhole

Masala or MDH Chana Masala. Cook in the

air fryer for 15 minutes. (Check earlier, to

see if it may be done sooner.)

L E F T OV E R S TAC OAir-fry a corn tortilla for 4 minutes while

heating up leftovers in the microwave.

LENTIL TACO FILLING Cook lentils, salsa and water for

11 minutes in the Instant Pot. This recipe

is so versatile! Add filling to lettuce or

mustard or collard leaf, or tortilla. Add lime,

avocado, tomato, cilantro if you want to

turn this into a party.

P R E P P E D P O TAT O E SA G O O D B A S E F O R Y O U R F A V O R I T E C H I L I ,

S O U P, S A L S A , H O R S E R A D I S H , E T C .

Place a cup of water and a trivet in the

Instant Pot. Place as many potatoes (or

sweet potatoes) as fit vertically on the

trivet. Close the lid. Cook under pressure for 9

minutes. Eat some, and refrigerate the rest.

S T R AW B E R RY- B A N A N A N I C E C R E A M( D E L I C I O U S ! )

Push frozen bananas and frozen strawberries

through the Yonanas device (or mix in

blender or food processor).

S AU E R K R AU TUse a spiralizer to shred cabbage. Massage

the shredded cabbage for 6 - 10 minutes

(maybe while you’re on the phone). Stuff the

cabbage into a wide-mouth mason jar.

T E ASteep tea in water. (Use an infuser for loose-

leaf tea. Hibiscus is great! See skills.)

YO G U R TS O M E T I M E S Y O U N E E D A L I T T L E T A N G

(Use organic, unsweetened plain WestSoy

or Edensoy soy milk—and vegan starter from

Cultures for Health. Their vegan starter has

a thickener that just makes this recipe work

better.) Add starter to a wide-mouth mason jar, and mix in soy milk. Place the filled jar

in the Instant Pot. Heat for 15 hours on the

Yogurt setting.

B Y B U S I N E S S N A M E | E X A M P L E . C O M I N S TA N T P O T R E C I P E S

Step 1Saute

F 1 large onion, chopped

F 28 oz. can chopped tomatoes F 1/3 - 1/2 can coconut milk F Low-sodium vegetable broth F Lentils F Sweet potatoes, cubed F 1 Tbs minced garlic F Handful of raisins F 3 Tbs Sylvia’s Secret Seasonings

or Mrs. Dash

F 1/3 bag frozen kale, or frozen spinach, or frozen broccoli,

(Yes, you can saute without oil. When it starts to brown add the liquid from remaining ingredients.)

Put l id on and let greens def rost and cook

Lentil Stew

Step 2 Add to Pot and Cook.

F Chopped onions. (If time-constrained, you can always skip the onion saute step, and just add onions or even onion powder with the rest of the ingredients.)

F 6 cups water F 1 1/2 cups red lentils F Fresh cilantro, or dried

coriander F Jaswant’s Kitchen Daal Indian

Seasoning for Red Lentils or Kitchari spice

F 1/2 cup salsa

F 1 medium onion, chopped

F 4 cups frozen butternut squash F 2 organic apples, cored and

chopped F 2 tablespoons balsamic vinegar F 4 cups carrot juice (or blend

carrots and water, if you don’t have juice)

F 1 teaspoon cinnamon F 1/2 teaspoon nutmeg F

F 1/2 cup soy milk F 1/4 cup tahini

F 1 Tbs Garam Masala F Frozen spinach

Butternut Squash Soup

Black Bean-Quinoa Chili

Pressure Cook for 12 Minutes

F 1 small red onion, chopped

F 14.5 oz can fire roasted tomatoes

F 2 cups water or vegetable broth

F 2 Tbsp chopped garlic F 1 cup frozen corn kernels F 2 15-oz can black beans

(1 of the 2 with added jalapeno), drained and rinsed

F 2 sweet potatoes F 1 1/2 cup quinoa F 1 tsp cumin F 1 tsp smoked paprika F 1 Tbsp taco seasoning

F black pepper F 3 Tbsp chopped cilantro F Juice of 1 lime

Pressure Cook for 9 Minutes

Dal and Greens

F Chopped onions

F 14.5 oz can diced tomatoes (or blend fresh tomatoes)

F 32 oz low-sodium vegetable broth

F 1 cup of water F 3 Tbsp garlic, minced F 2 Tbsp Italian dried herbs F 1 lb cannellini beans F black pepper

F 6 oz baby spinach or frozen spinach

F 1/3 cup nutritional yeast F 1/2 cup chopped fresh parsley

Set to Pressure Cook for 35 minutes

Delay Start for 7 hrs Sample Current Time: 11 PM Will start cooking at 6 AM

Release pressure at 7 AM or later

Overnight White Beans

Yellow Split Pea Soup

F 1 large onion, chopped

F 4 cups low-sodium vegetable broth or water

F 1 1/2 cups split yellow peas F 1 - 2 chopped carrots F 1 Tbs minced garlic F 1 Tbs Mrs. Dash F 2 tsp smoked paprika

F Collard ribbonsStep 3 Release

Steam, and add to Pot Put l id on and let greens

def rost and cook

Pressure Cook for 12 Minutes

Pressure Cook for 8 Minutes

Step 1Saute

Step 2 Add to Pot and Cook.

Step 3 Release

Steam, and add to Pot

Mix and serve.

Pressure Cook for 5 minutes, followed by at least 10 min.

Natural Pressure Release

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S A L A D I N S P I R AT I O N S

F Tomato, chopped F Avocado, chopped F Lettuce F Lemon juice

TALL Salad

F 2 tablespoons balsamic vinegar F 2 tablespoons fresh lemon juice F 1/2 cup water F 2 tablespoons almond butter F 1/4 cup raisins F 1/3 cup fresh basil leaves F 1 teaspoon Dijon mustard F 1 clove garlic

Blend ingredients in a mini-blender. This is so delicious, you will want to eat vegetables.

Basil Lemon Dressing (Makes everything taste good!)

F Juice of 2 limes F Juice of 1 orange F Juice of 1 lemon F 1/4 cup tahini F 1 Shallot, chopped

Huberman Salad Dressing

Quinoa Tabbouleh

1. Optional steps to remove bitter saponins: Swish quinoa and 3 cups of water in a bowl or 1-quart container. Pour the quinoa/water into a fine mesh sieve, draining into the sink. (An OXO Good Grips Small Grains Washing Colander lets you rinse and drain in one step.)

2. Add water, quinoa, and salt to Instant Pot. Cook on High Pressure for 1 Minute

3. Keep the pot sealed for an additional 15 minutes (this is called “Natural Pressure Release.”)

4. While the Quinoa is cooking, prepare the remaining ingredients.

5. Release the Instant Pot valve, and open the lid.

6. Add remaining ingredients (except for pepper and lettuce) to the Instant Pot.

7. Scoop Tabbouleh onto a plate.8. Place lettuce on the side of the

plate.9. Add pepper to taste

F 1 cup quinoa F 3 cups water F Another 1 cup of water F 1/4 tsp salt F 3 Tbsp pine nuts F 1/4 cup lemon juice F 1/2 hallot, minced F 1 cup parsley, chopped F 1/2 cup mint, chopped F 1 cucumber, diced F Cherry tomatoes, halved F Boston lettuce F Ground Pepper

F Balsamic vinegar F Dijon mustard F Brussels sprouts

Slice large Brussels sprouts in half. Mix and air fry or roast in an oven.

Roasted Brussels Sprouts

F Tomato F Cucumber F Green onion F Parsley F Celery seed F Lemon juice

Israeli Salad

F Tomato F Cucumber F Mint F Parsley F Walnuts F Radishes

Sabzi Salad

F Watermelon, cubed F Mint, chopped

Minted Watermelon

F Dressing F Beans (Black beans,

pinto beans, lentils, etc) F Corn F Slivered almonds, chia

seeds, flax seeds, hemp seeds, peanuts, pistachios, pumpkin seeds, sunflower seeds, walnuts

F Quinoa F Roasted veggies F Salsa F Sprouts

Salad Toppings

F Lemon or lime juice

Simple Dressing

One key goal is to eat more veggies, and delicious dressings makes all the difference! Choose an ingredient from two or more columns to blend.

Feel free to make multiple copies of this chart, and experiment. Please share your creations in the Healthy Campaign Facebook group.

S A L A D D R E S S I N G T E M P L AT E

Fat Sour Sweet Spicy Salty Herbs Options

Almond Butter

Apple Cider Vinegar

Apples Black PepperBraggs Amino’s

Basil Bell Peppers

Avocado Balsamic Vinegar Apricot Cayenne Celery ChivesCannellini

Beans

Brazil Nuts Grapefruit Juice Carrot Juice CuminCoco

AminosDill Chickpeas

Cashews Lemon Juice Date Garlic DulseGreen Onion

Cucumber

Chia Seeds Lime Juice Figs Roasted Garlic Kelp Marjoram Peas

Hemp Seeds Red Wine Vinegar HoneyGarlic

PowderMiso Mint

Roasted Red Pepper

Peanuts Rice Vinegar Mango GingerNutritional

YeastOregano Tomatoes

Pecans Tamarind PasteMaple Syrup

Mustard ParsleyTomato Sauce

Pine NutsWhite Wine

VinegarMulberries Onion Powder Zucchini

PistachiosOrange Juice

Hot Peppers

Sunflower Seeds

PeachSmoked Paprika

Tahini Pear

Walnuts Prunes

Raisins

Raspberries

T H R E E - D AY C O N F E R E N C E P L A N

6 Tbs chia seeds in a baggie or spice jar

Paper bowls (Paper bowls will squish if the

hotel refrigerator is very skinny.)

Mini-blender

Hot pot such as the DCIGNA 1.5L Electric Cooker

or:

Steamer such as AICOK food steamer

Small cutting board

Knife

One fork per eater

Potato Express and Sweet Potatoes

Sponge

PAC K I N LU G G AG E

Veggie Chili in ZipLoc Twist ‘n Loc, inside larger

sealed Ziploc bag (If this was frozen, defrost in the

refrigerator the day before travel.)

Fruit

PAC K I N T R AV E L B AG

Apples, bananas, oats raisins, soy milk

Blueberries, raspberries

Trimmed green beans, potatoes

Frozen mango, frozen spinach

Kale/spinach salad mix

Tomatoes, avocados, green onion

Salsa, and/or dal pouch (Maya Kaimal Everyday Dal)

O R D E R F O R H OT E L D E L I V E RY

T R A V E L S U R V I V A L K I T

T H R E E - D AY C O N F E R E N C E P L A N

This plan works! Rehearse the steps, develop your own tweaks or your own distinct plans. Please share what

works for you with [email protected]

AFTERNOON

EVENING

MORNING

1. Retrieve groceries from front desk. Tip the Bell Person.

2. Unpack luggage.

3. Unpack groceries. Set up cutting board, and plug in mini-blender and hot pot or steamer.

4. Make a salad with lettuce, avocado, tomato and green onion. Blend up spinach dal pouch with avocado and tomatoes. Add to salad. Yum!

5. Make overnight oats: Place oats and 1/8 cup soy milk in a paper bowl with chia seeds and raisins. Mix with finely chopped apple. Top with cinnamon. Refrigerate. (If the fridge is very skinny, fold the paper bowl a little bit to fit.)

6. Peel two bananas, break into pieces, and place in a plastic bag in the freezer, along with the frozen spinach and fruit. Get remaining food in the fridge as best as you can. (If the fridge is too small, ask the hotel to refrigerate, or make your own cooler in the hotel ice bucket.)

Enjoy your apple oat breakfast! (So wonderful to skip the factory-farmed bacon and eggs, the sugar-filled yogurt, and the refined grains.)

Enjoy your chia-blueberry pudding!Make green smoothie: Blend soy milk, spinach, mango, and frozen banana. Cheers! Store extra in fridge.

1. Enjoy conference reception. Eat the healthy stuff.

2. After the event, eat some of the chili you brought with you and the remaining salad.

3. Rinse the blender.

4. Add chia seeds, soy milk, raisins, blueberries and some oats to a bowl.

Join colleagues for lunch. Supplement the meal with your fruit and/or salad.

Enjoy your blueberry-oat-raspberry-chia- soy milk creation.If you have time, blend and drink another green smoothie.

1. Steam potatoes in the hot pot or steamer for 14 minutes. Add trimmed green beans and cook for another 6 minutes. Add remaining chili and enjoy dinner.

2. Make overnight oats with berries.

Pack. Clean your room. Sponge down surfaces. Leave a tip for the housekeeper.

In the airport, consume liquids before going through security. Eat what you’ve got left.

Join colleagues for lunch. Choose the healthiest tasty, filling item on the menu, or mix-and-match healthy ingredients from sides.

Eat a hearty breakfast (for instance, Instant Pot Oatmeal).Congratulate yourself for having packed according to the plan, and pre-ordered ingredients. (Or run around at the last minute getting everything together.)Eat real food at the airport.

Snack on an apple.

Snack on a banana.

Microwave sweet potatoes in the Potato Express.

Join colleagues for lunch. Choose the healthiest tasty, filling item on the menu, or mix-and-match healthy ingredients from sides.

For what or whom do you need to be healthy?

Healthy Campaign Self-Assessment

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For each Healthy Campaign area, please rate yourself on a scale of 1 (LOW) to 5 (HIGH) that best represents where you are now, and where you would like to be.

Skills. “The Learning Curve” (Consider one point for each of the following): 1. Chopping on onion 2. Shopping regularly, or internet order of ingredients 3. Cooking while you work (Instant Pot, air fryer, marinate, etc.) 4. Cooking while you sleep (Instant pot, slow cooker, thaw in fridge, etc.) 5. Batch cooking

Where

would you like to be? ( 1 2 3 4 5 )

Where are you?

( 1 2 3 4 5 )

Colleagues, friends and family: “Relationships and Belonging” Feeling supported in your goals for well-being. Modeling healthy practices for others. Organization-wide Healthy Campaign Plan. Enjoying shared meals. The quality of your comunication with others.

Recharge: “Sleep and Refresh” Getting enough rest and sleep.

Travel: “Admittedly a challenge” Capacity to prepare, purchase, and eat health-supporting foods even when you’re on the road.

Food and Drink: “Nourish and Fuel” Eating healthy, balanced meals with plenty of fruits and vegetables each day. Drinking enough water and limiting sodas, sweetened drinks, and alcohoI.

Modeled after the VA Whole Health Personal Health Inventory. This tool is optional. (Feel free to design your own, to track your own goals.)

Kitchen Environments: “Surroundings for Success” Comfortable, clean spaces to prepare food where you live and work. Space-appropriate equipment. Well-stocked pantries, including whole foods with long shelf life.

Batch Prep Foods

Overnight CookingOvernight Cooking

Healthy “Emergency Hunger” FoodHealthy “Emergency Hunger” Food

On the RoadOn the Road

M Y G O - T O S

G O - T O R E C I P E S

Write down your go-to recipes here.

(Don’t feel you have to decide all of them at once.)

LUNCH

DINNER

BREAKFAST

SNACK